Anxiety Travel Insurance

We all get anxious from time to time – and uncertainty or feeling out of control is one of the biggest triggers. If you have a history of medically diagnosed anxiety, you'll need to declare it.

Anxiety often goes hand in hand with depression. At any given time, one in 12 people has mixed anxiety and depression and between one in 20 and one in 50 has generalised anxiety disorder. In addition, about one in 10 people get occasional panic attacks and for one in 50, they're frequent enough to have a real impact on your life.

Holidays can be a great way to relax, get away from your worries, and curb your anxiety – so suffering from anxiety certainly shouldn't stop you from travelling. However, there are some extra precautions to bear in mind.

1. Be prepared. If you've done some research into what to expect – both while you're travelling and at your destination – you're less likely to get any nasty surprises. You may have a natural tendency to avoid thinking about worst-case scenarios (travel delays, lost luggage etc), but by going through your options when you're in a non-stressful environment, you're less likely to panic if it happens.
   
   
2. Have coping mechanisms to hand. Ideally, make sure you have some coping strategies (relaxation techniques, meditation or mindfulness) which you've practised in advance. It's much easier to put them into effect if you've got into the habit of doing them.
   
   
3. Distract yourself. Travelling involves taking yourself out of your comfort zone, and it's very common to end up focussing on your anxiety. As well as the churning thoughts, feeling anxious often involves physical symptoms as your body is flooded with adrenaline. Make sure you have some distractions (whether it's your favourite puzzles, magazines, or a good book) to help distract you.
   
   
4. Recognise adrenaline. The feelings connected with excitement and anxiety are very similar in some ways, because both circumstances tend to raise your adrenaline levels. Plan your itinerary to include some events you're really looking forward to – a relaxing massage, a walk along the beach at sunset. If you start feeling anxious, visualise these and try to focus on the positive.
   
   
5. Go with a friend. Ideally, travel with a companion who is aware of your condition. That way, they can share the concern of any unexpected glitches in your plans. They may also find it easier to cope in an emergency as they may be able to deal with the practical issue at hand more objectively.
   
   
6. Know your triggers. If crowds make you anxious, timing is key. You may not be able to avoid crowds at the airport, but you can plan much of your travel at quieter times. If flying is your biggest concern, consider a coach trip or cruise, or stick to short-haul flights.
   
   
7. Think carefully about alcohol. While many people think alcohol reduces symptoms of anxiety, it's actually a depressant. In the short term, if you drink too much, you're more likely to end up feeling out of control, which can lead to acute anxiety and panic attacks. In the medium-long term, alcohol can worsen depression and the anxiety that often goes hand in hand with it.
   
   
8. Have strategies so you can cope with any panic attacks. Symptoms of panic attacks include palpitations, shortness of breath, chest pains, dry mouth, sweating and trembling, feeling or being sick, and feeling severely anxious or as if you're going mad. The first way to deal with a panic attack is to learn to recognise what's happening. Slow breathing techniques can make a huge difference.
   
   
9. Don't let your medication be an extra source of anxiety. If you are taking regular tablets, stock up well in advance and check the details on the foreign embassy website of the country or countries you're visiting to make sure they're allowed. See our article on carrying medication abroad for other tips to avoid medication mishaps.
   
   
10. Get peace of mind with the right insurance. Don't be tempted to avoid declaring anxiety on your travel insurance – not declaring a pre-existing issue could make your insurance invalid.